Categoria: Wods

50-40-30-20-10

Double Unders

Saturday 200801

Workout of the Day

10 DB Alt. Hang Power Snatches, 24/16

10 Box jumps, 60/50cm

15/12 Cal Row

In a 5 Minute Window
600m Run + 1 Round of Cindy
AMRAP Single Dumbell Alternating Hang Squat Cleans

In a 5 Minute Window
400m Run + 2 Rounds of Cindy
AMRAP Double Dumbell Hang Squat Cleans

In a 5 Minute Window
200m Run + 3 Rounds of Cindy
AMRAP Double Dumbell Squat Cleans
weight: 22/16

3:00 on / 2:00 off for 5 rounds

3 power cleans 70/48

6 lateral burpees over the barbell

9 Air squats

AMRAP 6

Single Arm DB Push Press 8/each side

Weighted Step Back Lunge Db 20/18 8/each side

Rest 3:00

4 devils press

8 push ups

12 plank rows

200m Run

Tuesday 200728

AMRAP 8

10 Alt Single Arm DB OH Step Back Lunges 24/16

10 Box Jump Overs 60/50cm

AMRAP 14

20 Russian Kettlebell Swings, 24/16

200m Run

rest 1:00 b/t rounds

10 Bench Press

:30 Hollow Hold

AMARAP 8

10 Barbell bent over

12 Skull Crushers

Rest 2:00

20 Alt DB Power Snatch

AMRAP 8

5 pull ups 

5 single arm alt. DB devils press

10 wall balls

-rest 2:00

AMRAP 8

12 cal row (modify 200m Run)

10 double unders

8 push ups